Milk A glass a day is the best way to get your daily quota of calcium. If you're female, having milk will help to avoid osteoporosis later on in life. Standard skimmed milk can contain slightly more calcium than full cream milk so don't worry about the calories. The only difference between skimmed and full cream milk is that vitamin A gets "skimmed" off when the fat is skimmed off. Now isn't that good news!
Avacadoes "What?? Isn't avocadoes fattening?" In fact not really. A medium sized avocado is around 165 calories so it is really not that bad. Avocadoes are great in salads or in your sandwich. As avocadoes have a buttery texture, you can skip the dressing and the usual butter spread. It's also full of vitamin E so instead of the greasy hawker food, why not pack a sandwich with avocadoes today!
Bananas Yes! Bananas are great for those who needs their dose of fibre to get their internal plumbing going. Some people have found it helpful for gastric ulcers. But best of all, it's a great energy pack for those busy work days when lunches are skipped and dinners delayed. Bananas pack a load of folic acid, potassium and other minerals.
Spinach Urrgh? Yes, it's Popeye food. Spinach is a great source of iron. It has loads of folic acid, which helps to prevent spina bifida of unborn babies. Spinach also contains potassium and beta carotene. Beta what? You just need to know it's good for your skin 
